A na-ejikwa ọka osikapa, spinach, na efere Passa. Ọ bụ ụzọ magburu onwe ya isi jee obere squad squad.
Enwere onwe gị iji osikapa agba aja na nri. Enwere ike iji obere zucchini ma ọ bụ skwọsh squash.
Ihe Ị Ga-achọ
- 12 ruo 15 patsh pan squash
- 1 tablespoon mmanụ oliv
- 2 eyịm green, chopped chopped
- 1 garlic garlic
- 2 iko efere ọkụkọ, sodium dị ala
- 3/4 iko osikapa osika ugbo ogologo
- 1/4 teaspoon nnu
- eji oji oji
- 1/2 iko shredded Parmesan cheese tinyere ihe maka sprinkling
- 1 cup chopped fresh spinach, ihe dị ka 3 ounces
Otu esi eme ya
- Obụpde skwọsh ruo mgbe mkpịsị ụkwụ, ihe dị ka minit 15 ruo 20, dabere na nha.
- Okpomọkụ ọkụ na 350 F.
- Nweta ihe ntanetị 9x13 n'iji ihe na-emepụta ihe na efere na-esi ísì.
- Kpoo mmanu mmanu n'ime ihe di iche iche ma obu ihe ndi ozo. Gbakwunye eyịm na garlic, ma esi nri, edemede, maka nkeji 1.
- Gbakwunye efere ọkụkọ na yabasị na garlic ma wetara ya obụpde. Tinye osikapa, teaspoon 1/4 nnu, na ose. Belata okpomọkụ, mkpuchi, na simmer maka nkeji 20, ma ọ bụ ruo mgbe osikapa dị nro. Nwuo na 1/2 cup Parmesan cheese na spinach ruo mgbe spinach wilted.
- Bee ihe n 'elu nke skwọsh na scoop na ụfọdụ n'ime ihe ndị ahụ na-adịghị ike, na-akpachara anya ka ị ghara ịkụda n'akụkụ ma ọ bụ ala nke skwọsh.
- Mound ụfọdụ n'ime nsị osikapa na skwọsh na-eji ngaji ma ọ bụ kuki kuki. Tinyegharịa na-anọgide na skwọsh ma na-edozi efere mmiri.
- Wụnye skwọsh ọ bụla na nnu na ose ma fesaa obere cheese na Parmesan na skwọsh.
- Na-esi na oven na-ekpochapu ọkụ maka minit 15 ruo 20, ma ọ bụ ruo mgbe ọkụ.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 192 |
| Ọnụba abụba | 5 g |
| Abụba buru ibu | 2 g |
| Abụba na-enweghị ntụpọ | 2 g |
| Cholesterol | 6 mg |
| Sodium | 392 mg |
| Carbohydrates | 30 g |
| Fri nri | 2 g |
| Protein | 8 g |